Holiday Season Digestive Culprits

The holiday season may be the most wonderful time of year for many, but for those with digestive concerns, it can be the trickiest season of all. The mix of overindulging in not-so-healthy holiday foods, traveling on overcrowded airplanes and roadways, and dealing with holiday stress can result in stomach pain, gas, heartburn, and the like. Don’t let digestive culprits be the Grinch that stole Christmas. Here’s some practical advice to put comfort and joy back into your celebrations.

Digestive Grinch: Big Holiday Meals

From Thanksgiving to New Year’s Day, ’tis the season for overeating. But keeping a lid on large, fatty meals can help keep heartburn (acid reflux) and stomach pain from irritable bowel syndrome (IBS) at bay, says Russell Cohen, MD, a professor of medicine at the Pritzker School of Medicine and co-director of the Inflammatory Bowel Disease Center at the University of Chicago Medical Center. He explains that a large amount of food sitting in your stomach can make acid reflux more likely, especially if you suffer from gastroesophageal reflux disease (GERD). Dr. Cohen’s advice is to pace yourself at the holiday table and be selective to avoid stomach pain. Know what triggers your digestive problems and try to avoid those foods and beverages for less holiday stress on your system. Try to work in some healthy foods among the richer holiday fare as well.

Digestive Grinch: Inactivity

After you’ve downed a big holiday meal (healthy or not-so-healthy), you may be tempted to settle in the recliner to watch the big game or take a nap. That’s a real prescription for digestive distress, says Cohen. Lying down or slouching in a chair makes heartburn even worse because stomach acid can travel more easily up your esophagus. To avoid stomach pain after eating, stand up and walk around. A study published in the May 2011 edition of The American Journal of Gastroenterology found that increased physical activity improves GI symptoms in people with IBS. A brisk walk around the block may be just what the doctor ordered — and the exercise should help ease any holiday stress that’s been brewing, too.

Digestive Grinch: Alcohol

Toasting the season is a holiday tradition, but what’s in your glass could bring stomach pain instead of good cheer. Cohen says some people with digestive concerns find that drinking alcohol can trigger more discomfort. Alcohol can relax the muscle that keeps food in the stomach, resulting in heartburn. Some people report rectal pain or diarrhea after imbibing — know that certain types of alcohol and IBS really don’t mix if you tend to be gassy. The bubbles in champagne and beer can cause more stomach pain, bloating, and gas, so it’s better to choose a beverage with less fizz.

Digestive Grinch: Caffeine

Caffeine can be especially tricky for people with stomach pain and digestive health issues. Cohen says caffeine can trigger diarrhea. In fact, “some people who are constipated purposely drink caffeine so they can move their bowels,” he points out. Caffeine can also worsen GERD-related heartburn and make people with IBS more crampy, adding to any holiday stress. "People who are sensitive to caffeine should be aware and either avoid these or ingest in moderation,” Cohen says. Remember, caffeine isn’t only in coffee — it can be hidden in holiday treats such as coffee or espresso candies and chocolate.

Digestive Grinch: Holiday Travel

Holiday travel can lead to digestive complaints including stomach pain and constipation. Why? Cohen says there are several reasons travel can put your bowels in an uproar (or cause them to come to a screeching halt). First, people are often shy about using a public restroom to move their bowels. This can be especially true if you’re flying, he explains. But holding it in can worsen constipation and stomach pain. If a condition like IBS forces you to use the bathroom frequently, pick an aisle seat so that going to the restroom is less conspicuous. Be smart about bathroom visits as well. Cohen says don’t wait until the credits roll on the in-flight movie to head toward the bathroom. Make your move earlier so you’re not stuck at the end of a long line. If you’re traveling by car, stay hydrated to avoid constipation. Make pit stops as needed to prevent stomach pain.

Digestive Grinch: Holiday Stress

Holiday stress can make stomach pain and digestive problems that much worse. If you have IBS, stress can trigger colon spasms. In one 2010 study, stress was a significant predictor for symptoms of gastrointestinal disorders. What can you do about it? Cohen says to know your stressors and put yourself in control. If crowded malls make you want to tear your hair out, avoid weekends. Try going on a Monday, when the stores are less crowded. Or better yet, shop online. You also shouldn’t sacrifice shut-eye, no matter how tempted you are to scrimp on sleep to check off every item on your to-do list — from wrapping to baking to decorating. In the long run, getting enough rest will reduce holiday stress and keep your system functioning properly. If you need extra-help relaxing, try stress-reducing techniques like meditation or acupuncture.

Digestive Grinch: Giving Your Routine a Holiday

Holiday stress and obligations can throw anyone off his or her normal routine. But when it comes to your digestive health, it’s important to stick with your medication and regular regimen. You might be reluctant to mix in your fiber with your morning beverage when you’re on a holiday vacation, but sticking to your routine will help keep you regular. Cohen says eating in moderation and avoiding foods you know will cause symptoms are the best ways to keep stomach pain and other digestive problems at bay this holiday season.

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